Quick Answer
Here are some quick answers to the main question:
- On average, there are about 140-180 calories in 2 medium scrambled eggs cooked in 1 tbsp of butter.
- The exact number of calories depends on the size of the eggs and amount of butter used.
- Eggs provide protein, vitamins, minerals and healthy fats, and can be part of a healthy, balanced diet when eaten in moderation.
Calculating Calories in Scrambled Eggs
To get a more accurate estimate of the calories in scrambled eggs cooked in butter, we need to look at the calories in the individual components:
Calories in Eggs
The number of calories in eggs depends on the size of the egg:
| Egg Size | Calories per Egg |
|---|---|
| Small | 55 |
| Medium | 70 |
| Large | 80 |
| Extra large | 90 |
As you can see, medium eggs are around 70 calories each. So for 2 medium eggs, that would be 140 calories.
Calories in Butter
The amount of calories in butter depends on the amount used:
| Butter | Calories |
|---|---|
| 1 tsp | 34 |
| 1 tbsp | 102 |
| 1 oz (2 tbsp) | 204 |
If you use 1 tablespoon (tbsp) of butter to cook the eggs, that adds roughly 100 calories.
So for 2 medium eggs cooked in 1 tbsp butter, the total calories comes out to:
– 2 medium eggs: 140 calories
– 1 tbsp butter: 100 calories
– Total: ~240 calories
This number will vary slightly depending on exact egg size and how much butter is absorbed during cooking, but it provides a reasonable estimate.
Nutrition Facts for Scrambled Eggs and Butter
Looking more closely at the nutrition facts, 2 medium scrambled eggs cooked in 1 tbsp of butter provide:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 240 | 12% |
| Protein | 18g | 36% |
| Fat | 19g | 29% |
| Saturated Fat | 7g | 35% |
| Carbohydrates | 1g | 0% |
| Cholesterol | 455mg | 152% |
| Sodium | 270mg | 11% |
| Calcium | 92mg | 7% |
| Iron | 2.5mg | 14% |
| Potassium | 189mg | 4% |
Key Nutrients
Some of the key nutrients provided by 2 scrambled eggs cooked with butter include:
- Protein: 18g protein or 36% DV. Eggs are one of the highest quality protein sources.
- Fat: 19g total fat, 7g saturated fat. The fat comes mostly from the butter and egg yolks and provides a mix of saturated and unsaturated fats.
- Cholesterol: 455mg or 152% DV. Dietary cholesterol has minimal impact on blood cholesterol for most people.
- Vitamin A: 10% DV. Eggs are a good source of antioxidant vitamin A.
- B Vitamins: Eggs provide thiamin, riboflavin, folate, B12 and choline.
- Iron: 2.5mg or 14% DV. The egg yolks contain iron to help transport oxygen in the blood.
- Potassium: 189mg or 4% DV. This mineral helps control blood pressure.
So in addition to protein, scrambled eggs provide a range of important vitamins and minerals.
Health Benefits of Scrambled Eggs
In moderation, scrambled eggs can be part of a healthy diet and offer several health benefits:
1. Help Build Muscles
The high-quality protein in eggs provides amino acids that help repair and build muscle tissue. The protein in eggs is efficiently absorbed and utilized by the body.
2. Reduce Risk of Macular Degeneration
Lutein and zeaxanthin found in egg yolks may reduce the risk of age-related macular degeneration, a leading cause of blindness. These nutrients support eye health.
3. Support Brain Health
Eggs are a good source of choline, an essential nutrient that is important for brain development and health, especially memory function.
4. Lower Risk of Heart Disease
Some research suggests eggs in moderation may lower heart disease risk by increasing “good” HDL cholesterol and changing the LDL particles to a less harmful form. The health effects depend on the overall diet pattern.
5. Help You Lose Weight
Eggs are high in protein and low in calories. Protein increases feelings of fullness and can support weight loss when eaten in place of carb-heavy breakfasts.
6. Reduce Birth Defects
Eggs provide folate, a B vitamin that helps prevent neural tube defects and other birth defects during pregnancy. Just one egg provides 5-6% of the recommended daily folate intake.
So in addition to being a great source of protein, eggs provide an array of vitamins, minerals and nutrients that offer important health benefits.
Are Scrambled Eggs Healthy?
Yes, scrambled eggs can be part of a healthy diet when consumed in moderation as part of an overall balanced nutrition plan.
Here are some reasons scrambled eggs are considered a healthy food choice:
- High in protein, providing 6g per large egg. Protein is important for building and repairing muscles and tissues.
- Contain healthy unsaturated fats that support heart health when eaten in moderation.
- Loaded with nutrients like selenium, vitamin D, B12, riboflavin and folate.
- Provide antioxidants like lutein and zeaxanthin that support eye health.
- Choline supports brain development and health.
- Low in carbs and high in protein may promote weight loss or maintenance.
- Affordable, versatile ingredient to add to many dishes.
- Easy to cook, store and transport.
Experts generally recommend limiting cholesterol intake to 300mg per day from all sources. Two eggs contain about 185mg cholesterol, so they can easily fit into the daily limit when consumed in moderation.
People with diabetes, high cholesterol or specific health conditions may need to limit egg intake to just 3-4 per week. Discuss your diet with your healthcare provider.
When making scrambled eggs, look for ways to boost nutrition and reduce calories by:
- Using healthier cooking methods like poaching, steaming or boiling instead of frying in oil.
- Cooking in olive oil or avocado oil instead of butter or bacon fat.
- Pairing eggs with veggies like spinach, tomatoes or onions.
- Using milk or yogurt instead of cream or cheese.
- Limiting added salt and choosing unprocessed ingredients.
So while not something you want to eat every day by the dozen, scrambled eggs can provide important nutrients and be included as part of a varied, moderation diet.
Weight Loss Benefits
Scrambled eggs can support weight loss in several ways:
1. High in Protein
Protein is by far the most filling macronutrient and helps suppress appetite. Getting enough protein intake can boost metabolism, reduce hunger and support fat burning.
2. Nutrient Dense
Eggs provide all sorts of beneficial vitamins, minerals and antioxidants with few calories. This makes them a nutrient dense food that provides nutrition and satisfaction.
3. Versatile Ingredient
Eggs can be cooked in many different ways – scrambled, poached, boiled, etc. This makes them a versatile ingredient to include in many different dishes and recipes.
4. Low Carb
With less than 1 gram of carbs in an egg, they can fit into low carb eating plans like the keto diet. Keeping carbs low and protein intake high is a proven way to lose weight.
5. Help Reduce Appetite
The protein and fat in eggs helps you feel more full and satisfied after eating. This can lead to consuming fewer calories throughout the day supporting weight loss.
So enjoying scrambled eggs for breakfast or other meals can definitely be part of an effective weight loss diet when paired with more plant foods and as part of an overall balanced approach.
Are Scrambled Eggs Good for Building Muscle?
Yes, scrambled eggs are an excellent food choice for building muscle due to:
Complete Protein
Eggs contain all 9 essential amino acids required for muscle building and repair. The protein in eggs is efficiently digested and absorbed.
Leucine
Eggs are particularly high in the branched chain amino acid leucine, which helps trigger muscle protein synthesis.
Vitamin D
Eggs are one of the few natural food sources of vitamin D, which aids calcium absorption and supports muscle function.
Choline
Eggs provide choline to support muscle control and contraction. Choline also helps transport nutrients through the body.
Affordable & Accessible
Eggs are affordable compared to other protein-rich foods like meat and fish, making it easy to meet daily protein needs, especially for athletes.
Aim for at least 20-30 grams of high-quality protein like eggs at meals and snacks to maximize muscle building results. Enjoy eggs before or after workouts for optimal nutrition.
Downsides of Eating Too Many Eggs
While eggs can absolutely be part of a healthy diet, there are some potential downsides of eating too many eggs on a regular basis:
High in Cholesterol
Each egg contains about 185 mg cholesterol, which can add up quickly if you eat multiple eggs daily, especially if paired with other high cholesterol foods.
Food Safety Risks
Raw or undercooked eggs may contain salmonella bacteria, which can cause food poisoning. This is generally only an issue if consuming raw eggs.
High in Saturated Fat
Egg yolks do contain saturated fat, which in excess may negatively impact heart health for some people. Using olive oil instead of butter can help.
Allergy Risk
Eggs are one of the most common food allergies, especially in children. People with egg allergy need to avoid eggs completely.
Nutrient Imbalance
Regularly eating multiple eggs per day can lead to an imbalance or excess intake of certain nutrients like vitamin A and cholesterol.
Aim for variety and moderation when planning meals with eggs. Consider safer cooking methods and pairing eggs with vegetables, lean meats and whole grains to balance nutrition.
Conclusion
In summary, a typical serving of 2 medium scrambled eggs cooked in 1 tablespoon of butter contains approximately 140-180 calories.
The exact number of calories depends on egg size and cooking method but offers a reasonable estimate. In addition to being high in protein, eggs also provide important vitamins, minerals and antioxidants.
Enjoying scrambled eggs in moderation as part of a balanced diet can provide health benefits and support weight management goals. But be mindful of limiting cholesterol, saturated fat and overall egg intake if you eat them regularly.
Aim for safer cooking methods like steaming, poaching or boiling instead of frying in oil or butter to create a healthier scrambled egg dish. Pair eggs with veggies, whole grains and lean proteins while limiting added salt and sugars.
So go ahead and enjoy delicious scrambled eggs in moderation as part of an overall varied, balanced nutrition plan. Just be mindful of how they are prepared and portion size.
